By combining different types of training, you can accelerate your weight loss results.
Episode 8: What Type of Training Should I Do To Lose Weight?
There are several ways to exercise – cycling, yoga, boxing, running – and each way is particularly great at producing a specific result. However for weight loss the training method may not be as clear cut. As we go through the different training modalities that are effective for weight-loss, we will review the results you should expect to see and how to properly and effectively implement them into your workout to move you towards your goal.
“If you never pass through the endurance phase of training to get to the hypertrophy phase, you won’t get the tight and toned look you’d [want] after losing significant weight.” — David Minishian
Resistance Based Training: Endurance
Th endurance phase of resistance based training focuses on using lighter weights at higher repetitions. This training schema is your opportunity to learn how to safely execute proper exercise form and build your neurological and muscular foundation. As you progress by slowly increasing the weights, you will see a reduction in body fat. However, the endurance phase is only the beginning to toning and tightening. To further your results and prevent plateauing, you will likely need to progress to a hypertrophy based plan.
Resistance Based Training: Hypertrophy
A hypertrophy training plan utilizes 6-12 repetitions per set using 70-80% of the weight you can lift. The main goal of hypertrophy is muscle growth and the most effective way to achieve hypertrophy is to lift until near-failure. You want to push your limits and struggle to hit the last few repetitions. By executing this lifting method, you will build more lean muscle mass and achieve an aesthetic toned look. If you are concerned with looking “bulky,” keep reading below.
Integrating Cardio
Resistance based training is the ideal method to reach a weight loss goal. However, fat loss can be maximized by integrating cardio into the program. Ways to effectively integrate cardio into a resistance based program include compound sets, super-sets, or sprints between exercises. These methods are designed to elevate your heart-rate while minimizing the negative impact cardio has on resistance based training. Blending these training methods will help you burn more calories during the workout, increase total fat loss, and thereby prevent the bulky look that adding muscle mass can have when fat loss is insufficient.
Ready to build the body you want with a sustainable lifestyle?
Watch
David Minishian, MPH
Fitness and Nutrition Coach
David is the owner and head coach at Sculpt Fitness in Long Beach, CA. He leads the mission at Sculpt to educate, equip, and empower the local community to make the best decisions for their health. For over 10 years he has coached exercise and nutrition, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and kids or teeing up his next shot on a golf course.